Quick Full Body Workout: Burn, Sweat & Sculpt: 15 Minute HIIT Home Workout

Please follow and like us:
Pin Share

Hi Everyone!

Today’s workout is only 15-Minutes per round, so you can increase the intensity by repeating the workout, or get in one hard round. This is a HIIT workout, so the goal is to really push yourself to get in the maximum number of reps you can during each exercise. Never sacrifice form for speed. Form is always number one!

Having accurate form and full range of motion for each exercise ensures that you are recruiting the targeted muscles during each exercise.

Don’t forget: It’s March Movement Challenge Day 2! In addition to this workout the challenge move today is a Hip Press. I posted the video on my Instagram: @BenderFitness


I will also post the video here, but I am having some trouble getting it uploaded onto my computer this AM, so it will have to wait until I get home from work. I am finally starting to feel a little bit better. I still have a runny nose and cough, but I can tell that my cold is improving, so I should be able to film some new workouts soon!

I hope you enjoy today’s workout!

Click the link to get your own Gymboss Interval Timer!
15 Rounds: 10/50 Second Intervals 

1. Burpee
2. Hip Lift/Elbow Tap Side Plank (right)
3. Hip Lift/Elbow Tap Side Plank (left)
4. Tuck Jump
5. Pendulum Hop
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Shoulder Tap Pushup
19. Sumo Squat Jump
10. Angel Abs
11. Frogger
12. Forward/Backward Lunge (right)
13. Forward/Backward Lunge (left)
14. Cross Donkey Kick
15. Hip Lift Hook

Repeat 1-3X



9 thoughts on “Quick Full Body Workout: Burn, Sweat & Sculpt: 15 Minute HIIT Home Workout

  1. You look amazing! Been really enjoying the workouts and I intend to buy you and BB a coffee soon! 😉 Along with my other favorite blogger, Karen at makeupandbeautyblog, who just gave birth today (!), you’re both wonderful role models.

  2. Ashley

    I feel like you don’t use at of weights in your workouts (looking through now). And as a bikini competition I would hunk you would need that to bulk? I want to do your workouts to lose weight and tone for my wedding but I just have t in my head I need to lift heavy!

    • benderfitness

      I use some weights in the Bikini Competition series, but it’s still all home workouts. I stick to the weights that I have at home. You can absolutely lose weight and sculpt your body with heavier weights, but it isn’t the only way. Often people think that you must choose one over the other, but HIIT is continuously shown to be one of the most effective ways to burn fat and maintain lean muscle mass. 🙂 You can always modify the schedule so that you are incorporating 1-2 heavier weight lifting days & using the scheduled workouts 3-4X per week.

      I hope that helps!

  3. Hello Melissa, I do not see a contact us button on your website and do not see one on your fb page. Is there a way I can Private Message you or an email address I can send to?

Leave a Reply

Your email address will not be published. Required fields are marked *